Full Planche Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Full Planche Push-Up is an advanced bodyweight exercise that primarily targets the chest while also heavily engaging the shoulders, triceps, and core for stability and control. Performed by lifting the feet off the ground and holding the body parallel to the floor in a straight, horizontal line, this movement requires exceptional upper body and core strength. With no equipment needed, the exercise challenges the muscles through a bilateral pushing motion while demanding balance, coordination, and total-body tension. It is ideal for athletes seeking to build extreme strength, control, and muscular endurance using only bodyweight.
How to Perform
Start by placing your hands flat on the floor about shoulder-width apart. Extend your legs behind you and align your body so it forms a firm, straight line from head to heels, engaging your core and glutes to stabilize the position.
Gradually lean your entire body forward, shifting your center of gravity over your hands. As you do this, lift both feet off the ground and hold your body horizontally, parallel to the floor. Your arms should remain straight, elbows locked, and wrists stacked directly beneath your shoulders.
With full-body tension maintained, bend your elbows slowly and with control to lower your body. Avoid letting your hips sag or shoulders collapse — the goal is to descend in a solid, plank-like position.
Once you've reached the lowest point you can control without losing form, drive through your palms to extend your elbows and lift your body back to the initial planche position.
Pause briefly at the top for stability, then proceed with the next repetition, ensuring each movement is smooth, steady, and focused on proper alignment.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Warm up your wrists thoroughly before starting to prevent strain or injury.
Keep your core braced tightly throughout the movement to maintain body alignment.
Focus on full-body tension—engage your glutes, legs, and lats for better control.
Don't rush the reps; perform each push-up slowly with precision and stability.
Practice basic planche progressions before attempting the full push-up variation.
Lean forward enough to keep your feet elevated without losing shoulder stability.
Avoid letting your elbows flare out; keep them tucked slightly for shoulder safety.
Train scapular protraction to improve shoulder positioning and balance in the planche.
Use parallettes if wrist discomfort becomes a limiting factor during training.
Prioritize quality over quantity—one clean rep is better than several shaky ones.
How Not to Perform
Don’t skip progressions – Attempting full planche push-ups without mastering foundational strength can lead to injury and poor form.
Avoid letting your hips drop – Sagging hips reduce core engagement and increase lower back strain.
Don’t bend your arms during the hold – Keep your elbows locked in the planche position to maintain correct shoulder alignment and tension.
Don’t flare your elbows too wide – This puts unnecessary stress on the shoulders and reduces chest activation.
Avoid looking straight ahead or down too far – Keep your neck neutral to protect the spine and maintain body alignment.
Don’t neglect wrist positioning – Poor hand placement or excessive wrist extension can cause strain or injury over time.
Avoid holding your breath – Breathe steadily to keep your muscles oxygenated and reduce internal pressure.
Don’t rush through reps – Fast, uncontrolled movements waste energy and reduce muscle engagement.
Avoid training to failure every time – Overtraining can lead to joint fatigue and compromise long-term progress.
Don’t ignore pain or discomfort – Sharp or persistent pain is a sign to stop and reassess your technique or conditioning level.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
